Grain-Free Chicken Parmesan

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Grain free and Gluten free chicken parmesan
Wellness Mama » Blog » Recipes » Poultry Recipes » Grain-Free Chicken Parmesan

This is my latest healthy Italian dish variation. I never really liked chicken Parmesan until I had it at a friend’s bridesmaids luncheon. It was the most grain free item on the menu, and it was wonderful (I later found out it was breaded in some type of potato starch and not flour!).

paleo primal low carb chicken parmesan dippersWhen I got home, I decided to try to make a truly healthy version and this recipe was born. I also created a chicken Parmesan nuggets recipe that the kids loved, so I could make a fun meal for them and a nice dinner for my husband and I in the same night.

If you ever miss Italian foods, this is a good alternative, and even if you were never a pasta person, you might like this one. On the other hand, if you WERE a pasta person, this dish is great served over spaghetti squash “pasta” or zucchini “noodles”

Grain free and Gluten free chicken parmesan

No-Grain Chicken Parmesan Recipe

Grain-free chicken Parmesan made with coconut or almond flour.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Calories 475kcal
Author Katie Wells


6 servings



  • Put preferred fat for frying in a large skillet or fryer and turn on medium high heat.
  • Butterfly chicken breasts and pound them slightly with meat hammer or flat side of heavy spoon until they are about ½ inch thick.
  • In a medium size bowl, beat the eggs with the heavy cream, if using.
  • On a large plate or dish, combine the coconut flour, arrowroot, and spices and mix well.
  • Dip the flattened chicken pieces into the egg mixture and then into the flour mixture until well coated.
  • Put directly into the hot oil and cook, flipping once, until both sides have browned and chicken is cooked (about 4 minutes per side on my stove).
  • While the chicken is cooking, heat the sauce in a saucepan over medium heat until warmed.
  • Place the cooked chicken in large baking dish and top with pasta sauce and cheeses if using.
  • Broil in the oven until the cheese is melted.
  • Serve over spaghetti squash or zucchini “noodles”
  • Enjoy!


Nutrition Facts
No-Grain Chicken Parmesan Recipe
Amount Per Serving
Calories 475 Calories from Fat 263
% Daily Value*
Fat 29.2g45%
Saturated Fat 13.9g87%
Cholesterol 138mg46%
Sodium 861mg37%
Carbohydrates 32.7g11%
Fiber 11.5g48%
Sugar 11.3g13%
Protein 20.5g41%
* Percent Daily Values are based on a 2000 calorie diet.


Try making chicken Parmesan nuggets too!

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

This recipe can also be modified to make delicious eggplant Parmesan too!

What’s your favorite Italian dish? Ever tried to make a grain-free version?

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


19 responses to “Grain-Free Chicken Parmesan”

  1. Alisa Avatar

    I got to this recipe from a link on freezer meals. How would you freeze this beforehand? I am trying to plan a meal prep party and would love to include this, I’m just not sure which route to take there. Can you prep the chicken with the “breading” and freeze then just pull out the day of and cook, or would you cook it all then freeze? also, we just purchased an air fryer….wondering if anyone has tried anything like this in one? Thanks!

  2. Matt Avatar

    This looks great!! My only question is this: I was under the impression that Paleo also meant no dairy and especially no processed dairy. What about the cheeses here??

  3. Alexis Avatar

    5 stars
    Would you recommend making this and then freezing it prior to putting it in the broiler? I am going away and want to leave some easy yummy food to have my husband heat up.


  4. Tierney Avatar

    5 stars
    This is the first recipe I’ve ever followed that called for coconut flour… it’s a keeper! We will never make “normal” chicken parm again. Thanks for the delicious and healthy dinner 🙂

  5. Janet Avatar

    Can you please provide the nutritional information with and without the tomato sauce? Thanks!

  6. Maddy Avatar

    Mmmmm yum! I’ve had this before with cauliflower rice (blended cauliflower until consistency of rice, then lightly pan fried) and a hearty tomato based sauce to bring it all together. Thanks for the recipe, will be trying it tonight 🙂

  7. bekey Avatar

    Making these right now and my husband ate one and asked “why are they so good?”

  8. Gaye Avatar

    Im wondering if I could just use the arrowroot for mongolian beef recipe I have in place of the cornstarch.

  9. Ann Avatar

    5 stars
    This recipe was astoundingly good, especially without the grain! So glad that there’s one less meal I have to go without on the wellness challenge! Absolutely delicious, and very satisfying!

  10. Carly Avatar

    I was thinking of doing the strips version for dinner, I just may serve them with fresh cut sweet potato fries. As a play on chicken strips and fries.

  11. Jessie Avatar

    what would you recommend as a side? I really wanted to eat this tonight but I couldnt think of what to replace the pasta with. 🙁 I’m not that imaginative in the kitchen.

    1. Nicole Avatar

      I use Spaghetti squash as a substitute for pasta when I make chicken parm and it is perfect!

    2. Jean Avatar

      Spaghetti squash is okay, but I prefer making zucchini noodles, lightly sauted .

  12. Veronica Avatar

    I used this to make oven fried chicken with some thigh pieces.  Just coated the chicken, put in buttered dish on 350, flipped after about 15 min for another 15 min.  Delicious!!!!  🙂

  13. Andy Avatar

    Made this tonight for dinner, it was excellent! 

    Thanks for the recipe.  Quick, healthy, and tasting.  That’s what I love.

4.50 from 8 votes (4 ratings without comment)

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